What is an anti-ageing diet? An anti-aging diet is the one which is low to moderate in calories, but highly rich in nutrients. Calorie restriction is of high importance to anyone who wants to live a long and healthy life. The diet should contain as little sugar and saturated fat as possible, and be enriched with omega-3 fatty acids. Eating plenty of fibre, at least 25 grams per day equally is important, as is eating a modest amount of mixed protein, preferably a vegetable protein. Lastly, the diet should be rich in minerals and antioxidants as well.
For Skin, hair, and nail beauty, there are several natural substances that optimize skin regeneration or repair and support sub-dermal structures. Evidence-based ingredients such as: olive leaf herb,Ginger, Amla,Ginko,Turmeric,Holy Basil,Aloe Vera,RoseHip seed -antioxidants, like Lycopene and resveratrol, hyaluronic acid, MSM, Hydrolysed collagen – all these are the building blocks the process of anti-ageing. The most important is the intake of clean and sufficient amount of water, per day, 1.5 to 2.0 litres minimum is a must in order to make anything of the above work for you.
The following are one of the best anti-ageing foods which if you conquer and make a point to follow on daily basis, you will see the magic of nutrition working.
1) Magnesium is necessary for many enzymes involved with DNA replication and repair. One animal study shows that magnesium deficiency is associated with increased free radical damage and accelerated premature ageing process. Sources of Magnesium being- Raw Spinach, Soy Beans, Avocados, Pumpkin Seeds, Fish esp. Mackerel, Brown Rice, Bananas, set natural Low fat plain yoghurt, Figs and Dark chocolate free from sugar.
2) Zinc is intimately involved with binding signals to DNA, as well as with DNA repair. Lack of zinc causes an excessive amount of DNA strand breakage and initiates the process of developing fine lines on the skin surface externally. Zinc being rich in Sesame seeds, raw spinach, Dates, Cooked Mung Beans, White Mushrooms, Alfalfa Sprouts, and Asparagus.
3) Vitamin E has been shown in human fibroblast cells to actually restore the length of telomeres in order to reduce intracellular and DNA damage. This means it has a profound effect in slowing down the aging process, provided taken is right doses and in correct combination foods. Sources of Vitamin E are: Sunflower Seeds, Almonds, Spinach, Swiss chard, and Avocado, plus all dark Greens, Asparagus, Beet root and beet Greens.
4) Vitamin C has also shown the ability to boost the activity various enzymatic reactions in the human body and also has a proven impact on structure of DNA. Fresh-squeezed orange juice or fresh-frozen concentrate is a better pick than ready-to-drink orange juice. The fresh juice contains more active vitamin C. We all know that oranges are considered one of the best and most sought after foods for Vitamin C but very few know that there are also some foods which have a very high content of Vitamin C in them, just because they are not sour or citrus does not mean they are poor in vitamin Some of the Best Sources being Kiwis, Chilli peppers, Red kidney beans, Red and green bell peppers, Tomatoes, Broccoli, Brussel sprouts, Strawberries, Papaya and Cauliflower.
5) Fish is source of omega-3 fatty acids, which help not just to prevent bad (LDL) cholesterol to build up in arteries but also protects against abnormal heart rhythms, vascular generations and cardiac arrest. For those who are vegetarians or vegans, Flax seed tops the list as the best vegetarian/vegan source of Omega 3. Flaxseeds are very rich in omega-3 fatty acids and it also contains high level of antioxidants. Thereafter Chia seeds, Mustard seeds, Hempseeds, Seaweeds, all the beans, Mangoes and honeydew Melon.
6) Dark Green and Red coloured vegetables and some fruits: These vegetables and fruits, such as dark leafy greens, deep red tomatoes, blueberries,raspberries,black grapes, goji berries, Acai berries and carrots have potent enzymes and powerful antioxidants in them which help slow down the process of ageing, both intrinsic and extrinsic ageing.
7) Garlic really is an amazing ingredient and superfood. It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium. But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic. Garlic is also very potent at killing pathogens like bacteria and fungi.